7 WAYS TO MAINTAIN HEALTH AND
WELLBEING
“HEALTHY CITIZENS ARE THE GREATEST ASSET ANY COUNTRY CAN HAVE.” – WINSTON CHURCHILL In this age of consumerism and hedonism, our wants are all too easily satisfied online, from the comfort of our home. And staying healthy has become frustratingly challenging. But we know our health can affect every aspect of our life – it can help us feel better, stay happier, and live longer. Check out some of the self-help tips to assist you to become the sort of asset Churchill was referring to.
1 NAIL YOUR NUTRITION It’s all about those five basic food groups and eating across and within these groups every day. ф Fruits ф Vegetables and legumes (lentils, baked beans, or pea) ф Breads, cereals, rice, pasta and noodles (wholegrain, of course) ф Meat, fish, poultry, eggs and nuts ф Dairy products (milk, butter, cheese and yoghurt) Based on the Australian Dietary Guidelines summarising the best scientific evidence on what really constitutes a healthy diet, it works!
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ф Eat more fruit and vegetables containing nutrients like vitamins, minerals and fibre. A plant-based diet has shown to be associated with lower rates of chronic conditions including cardiovascular disease, type II diabetes and high blood pressure. And swap the white bread for something grainier and browner.
A Code of Practice in the Work Health and Safety Act is in place to help manage the work environment. Under this code*, employers must supply adequate free, safe drinking water for workers at all times at accessible locations and especially close to where strenuous work is undertaken, and ice where appropriate. While most people should aim to consume two litres of water a day, those working in PPE in particularly hot conditions must drink more. Manual workers: 1 L/hr of either plain water, supplemented by frequent meal breaks or industrial electrolyte replacement products (eg powders, tablets or ready to drink). Machinery operators: 600 mL/hr of water, in addition to food and any other beverages consumed.
ф Avoid products with ingredient names you cannot pronounce.
Food must also be consumed at meal breaks to replace electrolytes and maintain energy.
ф Don’t overeat.
Hydration choices:
2 GET HEAVY WITH HYDRATION
ф Water is the ideal choice – it is readily available and has 0 kilojoules.
The brain is about 70% water, and the body is made up of at least 50% water. Water plays an incredibly important role within our bodies – it forms the basis of blood, digestive juices, urine and perspiration, and is found in lean muscle, fat and bones. Water eliminates waste products, transports nutrients around the body and regulates body temperature. Hydration affects the way you feel and perform work. Even a 2% reduction of body weight in hydration can cause mood swings, lead to feelings of fatigue and impact cognitive function including the ability to process and interpret information. Staying hydrated will have the opposite effects on the body.
ф Milk is 90% water with the added benefits of calcium, protein and other essential nutrients. ф Fruit juice and soft drinks are high in sugar and can contribute excess sugar and energy to the diet. If you must, go for 97-100% fruit juice or a diet soft drink. ф Energy drinks are very high in sugar, caffeine and other stimulants. These can have negative health effects, including increased heart rate and blood pressure.
3 STAY FITTER BY GETTING PHYSICAL Find time for some extra physical activity. Our waist measurement is a very good indicator of the level of internal fat deposits coating the heart, kidney, liver and pancreas. A waist measurement greater than 94cm or more for men or 80cm or more for women indicates an increased risk. So, you should be worried about that extra tyre (or two, or three) you’re carrying. Regular exercise can help. CIVIL CONNECT
